Did you know that you can improve your energy and fat burning by exercising differently throughout the month?

I'm talking about exercising FOR your female cycle.

Let's consider a typical 28-day cycle. Here's a breakdown of how your hormones change and how you can adjust your workouts accordingly:

1. Menstrual Phase (Days 1-5):

   • Hormones: Estrogen and progesterone are at their lowest levels.

   • Exercise Recommendation: If your cycle isn't too heavy and you feel okay, this is a good time for exercise because of testosterone, which helps build and maintain muscle. However, if you're feeling worn out, it's perfectly fine to rest or engage in light activities like walking or gentle stretching.

2. Follicular Phase (Days 6-14):

   • Hormones: Estrogen starts to rise around day 4 or 5 and remains dominant until ovulation.

   • Exercise Recommendation: This is an excellent time for intense workouts. Focus on strength training, high-intensity interval training (HIIT), and activities that build lean muscle. Your body recovers faster, allowing you to push harder. If you're aiming to increase weights or improve performance, this is the time to do it.

3. Ovulation (Around Day 14):

   • Hormones: Estrogen peaks and then starts to decline, while progesterone begins to rise.

   • Exercise Recommendation: Continue with your intense workouts but start being mindful of your energy levels as you transition into the luteal phase.

4. Luteal Phase (Days 15-28):

   • You may still feel strong and energetic, so continue with your regular workouts but start to incorporate more rest and recovery.

   • Your energy levels may drop, and you might feel more fatigued. Focus on lower-intensity activities like walking, yoga, and gentle stretching. Pay attention to your heart rate and allow more time for recovery. This is also a good time for endurance training and working on flexibility and mobility.

   • Hormones: Progesterone rises and remains high until just before your period starts. There's also a smaller peak in estrogen.

   • Exercise Recommendation: This phase can be divided into two parts:

   • Early Luteal Phase (Days 15-21):

   • Late Luteal Phase (Days 22-28):

Exercising for your cycle paired with eating for your cycle will be a game changer for your symptoms and hormone balance. If you are curious about your hormone levels, you can get started with an at-home DUTCH hormone test - I'd love to help you out!

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In this episode of my live coaching series, I talk with Jessica who deals with a long follicular phase and delayed ovulation. Delayed ovulation and irregular cycles can throw off a number of things in the female body, including fertility.

Jessica's main goal is to achieve a more balanced cycle - both for her overall health and her fertility journey as she and her husband try for their second child.

A former primary school teacher, Jessica found her stress levels were high due to the demands of her job. She transitioned to a high school teaching role which reduced her stress significantly, the first big step in regulating hormones.

The follicular phase is the first half of your menstrual cycle, starting on the first day of menstruation and lasting until ovulation. This phase involves the maturation of follicles in the ovaries, leading to the release of an egg during ovulation. A typical follicular phase lasts around 14 days.

Here are some tools for regulating the hormone cycle:

1. Manage stress

2. Nutrition support: Eat for your cycle. This includes warming and cooling foods with your follicular and luteal phase.

3. Seed Cycling: Eat 1 Tbsp of flax and pumpkin seeds in your follicular phase and 1 Tbsp of sesame and sunflower in the luteal phase.

4. Hormone testing: Jessica went with the DUTCH test - this test can pinpoint specific imbalances in the hormone cycle.

5. Gut health: A healthy gut microbiome is essential for hormone metabolism. Start with a diet rich in fiber and live cultures from foods like kefir, kombucha, and fresh vegetables. Probiotics and enzymes are a great option for additional support!

6. Movement: Regular, moderate exercise can help regulate hormones and reduce stress. Start with a short walk after meals!

You are invited to sign up for your own session here: https://calendly.com/drbethwestie/podcast-live-coaching?month=2024-02

What's the big deal about gluten? I've been gluten free for many years and in many ways it saved my health, but let me give you some background.

Gluten is a binding protein found in wheat, barley, and rye. It's what gives dough its elasticity and bread its chewy texture. Gluten can trigger a severe autoimmune response (celiac disease) or other unpleasant symptoms, like bowel issues, skin issues, fatigue, etc.

My story with gluten sensitivity began in my high school and college years. As a three-sport athlete, I often experienced severe stomach issues. My stomach would bloat painfully after meals, and I'd wake up with a flat stomach only to have it bloat again by the end of the day. I also suffered from gas, constipation, and diarrhea intermittently.

Even with a balanced diet, I had other concerning health issues: constant cavities despite rigorous dental hygiene, anemia, and frequent illnesses like mono, pneumonia, and bronchitis. I was also on antibiotics a lot, which further disrupted my gut health. It wasn't until grad school that I stumbled upon an article that described symptoms identical to mine and attributed them to gluten.

So I went gluten free. Within three days, I noticed a significant improvement in my stomach issues. By the end of the week, I knew I couldn't go back to consuming gluten. Over time, other aspects of my health improved: my nails and hair became stronger, my skin cleared up, I stopped getting cavities, and my anemia resolved. My energy levels improved, and I stopped experiencing the constant stomach pain and discomfort.

Going gluten-free isn't just about avoiding bread and pasta. You have to consider cross-contamination in kitchens, both at home and in restaurants. Even small amounts of gluten can trigger symptoms - this has led me to thoroughly clean and sterilize my kitchen and be extremely cautious when dining out.

Here are some of the benefits of going GF:

• Reduced inflammation
• improved gut health
• alleviation of gastrointestinal symptoms
• Improved skin
• More energy

Testing for gluten sensitivity can be complex, but ultimately, it comes down to how you feel. If you feel better after eliminating gluten, you're on the right track.

I'd love to hear your gluten-free stories. Have you had similar experiences? It's much better now than it was 20 years ago, but sharing helps us all feel less crazy.

Let's connect!

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Instagram: https://instagram.com/drbethwestie

If you have questions or just want to connect, shoot me a DM on instagram @drbethwestie or [email protected]

I didn't always love coffee. Shocking, I know!

I didn't even like the smell of it until after I had my second child. I was so exhausted I gave it a try, and now I start my day with a cup of mushroom coffee mixed with coconut oil and collagen, and I honestly love it.

Coffee and caffeine create some tension in the health community, so let's look at some facts.

• A cup of coffee typically contains 80-90 milligrams of caffeine. Studies suggest up to 400 milligrams per day (about four cups of coffee) is generally safe.
• Not to mention, the source of your coffee can contain pesticides, herbicides, mold, and chemicals added during roasting.
• Coffee actually has some amazing benefits like helping your estrogen metabolism, improving metabolic health, blood sugar management and brain health!
• Caffeine is a stimulant, helping to wake up your brain. It's also a diuretic, which means it can make you go to the bathroom more. Focus on more hydration with minerals to counteract the dehydration.

If you're using caffeine to combat constant exhaustion, it might be time to evaluate your overall health, particularly your adrenal function.

Some people metabolize caffeine quickly, while others do so slowly. Knowing your genetic factors can help you manage your intake. I metabolize caffeine quickly, so an afternoon cup doesn't impact my sleep.

Cycle Syncing: Coffee is warming, which can be beneficial during different phases of your cycle. For instance, during the progesterone phase (days 15-28), you might find yourself enjoying an extra cup to get through the day.

Coffee isn't inherently bad for your hormones. Problems arise with too much caffeine and quality of coffee.

• 1-2 Cups a Day: Generally safe and unlikely to negatively impact your hormones.
• Listen to Your Body: If coffee disrupts your sleep or you find yourself needing more to get through the day, it's time to reassess.
• Find a "cleaner" source: Look for coffee that is certified organic or biodynamic. Some coffee brands have their coffee tested for mycotoxins and pesticides by third-party labs. Coffee grown at high altitudes is less likely to produce mold. Wet-processed/hand-picked and hand-processed coffees may be higher quality
• Focus on getting enough rest, minerals, and healthy fats.

Remember, everyone's experience with coffee and caffeine is different. Coffee is a delicious and beneficial substance, but as always, listen to your body.

So, how do you take your coffee?

Let's connect!

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If you have questions or just want to connect, shoot me a DM on instagram @drbethwestie or [email protected]

Is that my trauma speaking?

Trauma is like a big, unchewed ball of food stuck in your brain, preventing you from moving on. Every time you recall the traumatic event, it grows, branching out and connecting with other memories, and it impacts how you relate to others and the world.

I recently had an amazing conversation about trauma with Jennifer Phoenix, Licensed Marriage and Family Therapist (LMFT), who has dedicated her career to unraveling these harmful patterns in the brain.

Our brains are incredible! They are constantly changing and adapting, thanks to something called neuroplasticity. When we're in a therapeutic setting, our brains become especially malleable. This is where Accelerated Resolution Therapy (ART) comes in, helping to lay down new feelings, sensations, and memories the way we want to feel them. Think of it as redirecting a spider web of triggers from old, painful memories to new, positive ones. It's not just cool – it's life-changing!

The ART motto: "Keep the knowledge, lose the pain." Unlike the fictional memory-wiping pen from Men in Black, ART helps you keep your memories while shedding the emotional burden they carry. The facts of your life remain, but the pain associated with those facts can be cleared away and replaced with positive feelings.

A big reason people shy away from therapy is the fear of having to relive their trauma through talking. ART sidesteps this by using eye movements to access the subconscious mind. This method can even work if you don't have a clear memory of the trauma – your body remembers, and ART can help process these deep-seated emotions.

If you're curious about ART, check out Jennifer's website at Phoenix Rising Therapy. She offers a free initial consultation to see if this method is right for you.

Find Jennifer:

https://www.phoenixrisingtherapymn.com/ https://acceleratedresolutiontherapy.com/therapist-directory/ https://acceleratedresolutiontherapy.com/evidence-based/ IG: @phoenixrisingtherapymn

Have you heard of the Real Rife Machine?

Originally engineered by Dr. Royal Raymond Rife in the 1920s, this electromagnetic radio frequency device is interesting for its potential in addressing various health concerns. I had Matthew Rife, a direct relative of Dr. Royal on the podcast to give us all the details of this machine.

Dr. Royal Rife invented the Rife Machine which was designed to generate specific radio frequencies that could target and eliminate disease-causing microorganisms without harming the surrounding tissues. In the 1920s, Rife's research suggested that different pathogens could be destroyed by applying particular frequencies, which was revolutionary at the time.

At its core, the Rife Machine operates on the principle of using low-level electromagnetic frequencies to stimulate the body's natural healing processes. These frequencies are designed to resonate with specific pathogens, effectively neutralizing them. According to Matthew, this technology harnesses frequencies found in nature, which can have life changing effects on the body.

For instance, 10,000 Hz is considered a cleansing frequency that can be found in natural environments. Matthew explains that being in nature exposes us to these beneficial frequencies, which contribute to our overall well-being. The Rife Machine aims to replicate this.

Users of Rife machines have reported significant improvements like:

• Increased Energy and Better Sleep

• Hormonal Balance

• Improved Cognitive Function

As Matthew shared, the body's response to electromagnetic fields (EMFs) varies from person to person due to individual bioelectrical signatures. While some people may have an immediate and positive response to Rife technology, others might need to ease into it gradually. The key is to start slow and closely monitor how your body reacts.

Matthew and his team are actively expanding their reach, with upcoming events in various cities. Follow him on tiktok and check out his website for all the details!

Find Matthew:

https://realrifetechnology.com/

Use code: Beth for a discount at checkout

Tiktok: @rifemachine

I am thrilled to share this conversation with fitness professional and female business owner, Amanda Nigg about mental health, community within fitness, and the importance of wellness in the world of agriculture.

After her home was destroyed by fire and facing the isolation of the pandemic lockdown, Amanda found strength in sharing her fitness journey on social media. Her Plank Challenge during Mental Health Awareness Month attracted over 800 participants, highlighting the need for fitness and mental health support especially within the agricultural community. Even during personal and global crises, it is possible to rebuild and thrive.

Amanda went from the life of a competitive athlete to a dedicated fitness professional, and the founder of Farm Fit Training, with her focus on mental and physical health within agriculture. Her mission is to integrate practical fitness routines into farm life, foster a supportive community, and demonstrate resilience when faced with crisis and trauma.

When it comes to agriculture or really any industry, stress management is essential. Unpredictable factors like weather and crop prices can create immense stress for farmers and those connected to the industry. With technology making farming more efficient, the physical demands on farmers have decreased, which means less natural exercise and, often, more stress.

One simple but powerful exercise Amanda recommends is planking. It's accessible to everyone and has numerous benefits, including better body alignment and improved circulation. Incorporating such small, manageable exercises can be a game-changer in handling stress.

Amanda is another advocate for protein (my favorite topic!) and recommends tracking your intake even for a short period to see if you are fueling your body correctly.

Final takeaway: Focus on progress, not perfection. Your fitness journey will be messy, but it's about consistency and growth, not doing everything perfectly from day one.

Find Amanda:

FACEBOOK https://www.facebook.com/Farmfitmomma/ BLUEPRINT FB PAGE https://www.facebook.com/groups/154022336434874/ INSTAGRAM https://www.instagram.com/farmfitmomma INSTAGRAM (FARM FIT TRAINING) https://instagram.com/farmfittraining?igshid=YmMyMTA2M2Y= TWITTER https://mobile.twitter.com/FarmFitMomma/media YOUTUBE https://www.youtube.com/@farmfitmomma TikTok https://www.tiktok.com/@farmfitmomma?_t=8XUUqa2Mnd5&_r=1

This isn't a pregnancy announcement. This is endo belly.

Endo belly refers to the severe inflammation in the lower part of the abdomen often experienced by those with endometriosis. This can flare up and be worse on some days than others. Sometimes you might wake up feeling fine, but as the day goes on, your belly can become noticeably swollen.

Something to note: women's abdomens naturally change size due to the uterus holding and releasing fluid throughout the month. This is NORMAL. However, with endo belly, it can feel like your lower abdomen suddenly looks like you're pregnant, and it can be very painful. This is due to inflammation and fluid retention in that area.

Just like when you sprain your ankle and it swells up, the same kind of thing happens internally with endo belly.

So, what can you do about it?

First, it's important to recognize that endometriosis is driven by excess estrogen. This is where the DUTCH test comes in handy. This test measures your hormone levels and can give you a detailed understanding of what's going on in your body.

While getting your estrogen levels resolved takes time, there are tools you can use RIGHT NOW to help with an endo flare-up. Use a dry brush to gently brush your abdomen, which can help move fluid and reduce swelling. Brush towards your groin area where the biggest lymph nodes are located. Remember to be gentle; less is more with this technique.

Another helpful tool is red light therapy. A wearable red light wrap can help decrease inflammation and provide soothing heat to the area.

Changing your diet is going to be more personal. What works best for you might be different from someone else, and sometimes specific triggers like dairy need to be assessed on a case-by-case basis. Getting enough protein and eating for your cycle is often more important than cutting out certain foods unless they're proven triggers.

Let's connect!

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If you have questions or just want to connect, shoot me a DM on instagram @drbethwestie or [email protected]

When's the last time you checked the labels on your cleaning products or personal care products?

Yes, I'm talking about shampoos, body wash, toothpaste, dishwasher soap, laundry detergent… all of it!

Many of the traditional brands contain endocrine disruptors and they are trashing your hormones…

Endocrine disruptors are chemicals that mess with your hormone levels, causing problems in development, reproduction, the nervous system, and the immune system. They're commonly found in things we use every day like plastics, personal care items, and household cleaners.

They can disrupt how hormones are produced, blocking the way glands like the thyroid, ovaries, and adrenals do their job. They can also block the receptors that hormones bind to, making it impossible for the hormones to work properly. Imagine a hormone as a baseball trying to land in a glove, but the glove is tied shut by the disruptor. Plus, they can interfere with how hormones are detoxified in the liver and gut, leading to imbalances like estrogen dominance, which can cause headaches, skin problems, and irregular periods.

Since it's tough to avoid these chemicals entirely, it's best to focus on reducing exposure where you can. Start by looking at the products you use most often.

• Opt for non-toxic detergents, soaps, and cleaners, and pay attention to items that touch your skin a lot, like mattresses and sheets.

• For personal care, switch to non-toxic shampoos, conditioners, body washes, and skincare items.

• The EWG Healthy Living app can help you check the safety of various products. Eating organic foods and staying hydrated can also help your body detoxify naturally.

Testing your hormone levels, like the DUTCH test, can give you a good idea of how your hormones are doing and help you make a plan to address any issues.

Yes, switching to ALL non-toxic products right away can be overwhelming and expensive. Take it slow, starting with one area of your home at a time, and replace items as you can or when they run out. Progress is more important than perfection.

A brand I'm currently loving: ATTITUDE Living. They offer a wide range of non-toxic household and personal care products, from laundry detergents to shampoos, which are highly rated for safety and effectiveness.

While avoiding endocrine disruptors completely is pretty much impossible, reducing exposure and supporting your body's detox processes can greatly benefit your hormones.

What are your favorite non-toxic products?

Let's connect!

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If you have questions or just want to connect, shoot me a DM on instagram @drbethwestie or [email protected]

I'm taking a break from drinking.

I've never been a heavy drinker, (not looking at you, college years). However, I've decided to stop drinking recently, for many reasons —health, genetics, personal growth, and overall wellness.

My family history with alcohol issues has always made me cautious. Although I didn't drink much in high school and moderately in college, my relationship with alcohol has evolved. My husband, who hasn't had a drink in eight years, also influenced my decision. (Check out our relationship story for more context)

I realized I was using that occasional glass of wine to unwind and relieve stress. I have started exploring other methods for relaxation and stress management, such as Epsom salt baths, adaptogens like ashwagandha, and deep breathing exercises. I honestly feel a stronger connection to my body than I did before!

Here's what I've noticed: My sleep quality has improved, my energy levels are higher, and I feel more in tune with my emotions. I don't feel the need to quit alcohol forever, but I'm being intentional about when I need a break. I would rather drink to celebrate than to cope.

I highly recommend taking a break from alcohol. You can find clarity, energy, new relationships and break free from harmful habits.

I'd love to know - have you tried taking a break from drinking? If so, what's your experience?

Let's connect!

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If you have questions or just want to connect, shoot me a DM on instagram @drbethwestie or [email protected]